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Low Cal Hummos and Tabbouleh Sandwich-Easy and Tasty!

Ingredients:

1 can (540 mL) chickpeas, rinsed
1 Tbsp (15 mL) tahini
3 Tbsp (45 mL) water
2 cloves garlic, minced
2 pinches cumin
3 Tbsp (45 mL) lemon juice,divided
3 Tbsp (45 mL) extra virgin olive oil, divided
Salt and pepper to taste
1 cup (250 mL) diced tomatoes
1 cup (250 mL) diced cucumbers
1 cup (250 mL) chopped parsley
1/2 cup (125 mL) coarsely chopped red onion
1/4 cup (60 mL) chopped mint
2 large whole-wheat soft toasts or pitas (cut in half).

 

To make hummus: Place chickpeas, tahini, water, garlic, cumin and 2 Tbsp (30 mL) each of lemon juice and olive oil in a food processor, and blend till smooth (or mash with a fork until smooth). Add salt and pepper to taste.


To make tabouleh: In a medium bowl, toss together tomatoes, cucumbers, parsley, red onion, mint, and remaining olive oil and lemon juice. Adjust seasoning. Spread one quarter of hummus in each pita half or toast and fill with one quarter of the tabouleh.


Serves four.

Per serving: 371 calories, 11 g protein, 15 g fat (2 g saturated fat), 52 g carbohydrates, 10 g fibre, 0 mg cholesterol, 541 mg sodium


 
     
 
 
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